Caffeine and Technology Add to Reduced Sleep in Teens
Just one in five teens is getting the recommended eight hours of sleep each night.
The rest may be texting the night away with the help of highly-caffeinated energy drinks, according to a study reported in the journal Pediatrics.
And, it is not that teens do not need the sleep.
One-third of teens polled reported falling asleep in school at least twice each day. Several students even confessed to falling asleep at the wheel while driving.
"We found that as these adolescents multitask into the night, they also caffeinate, and it affects their sleep dramatically," says the study's lead author, Christina Calamaro, Ph.D., at Drexel University in Philadelphia.
The US population as a whole has lost about one to two hours of nightly sleep during the past four decades, according to background information in the study.
At the same time, there has been a twofold increase in the number of teens getting less than seven hours of sleep per night. But, teens may need even more sleep than adults.
Some experts suggest that eight to nine hours a night is inadequate for most teens.
While sleep duration decreased, the amount of technology in adolescents' bedrooms increased.
Almost all teens have at least one electronic device in their room - TV, cell phone, computer, telephone, or music device. The average sixth-grader has two of these devices in the bedroom, according to the study.
By 12th grade, there are often four electronic devices in the bedroom.
"These technological devices activate the mind. It's like having a stressful work conversation just before getting into bed," explains Dr. Jonathan Pletcher, at Children's Hospital of Pittsburgh.
"I think teens definitely underestimate the effect on sleep these devices have. I think most adults underestimate it, too," he adds.
The current study recruited 100 teens from the Philadelphia area to assess their technology and caffeine use, as well as their sleeping habits.
The teens were between ages 12 and 18, with an average age of 15. Fifty-eight percent were female. Sixty-two percent were Caucasian, and 27 percent were African American. The average household income was $51,800.
Two-thirds of the teens had a television in their bedroom, and nearly one-third had a computer. Ninety percent of the teens had their own cell phone, and 79 percent had a personal music device.
On average, teens reported using four devices after 9 p.m. More than 80 percent of the teens reported watching TV after 9 p.m., and one-third sent text messages after 9 p.m. Fifty-five percent were online after 9 p.m.
Fifteen percent of the youngsters said they only slept three to five hours per night, while 62 percent reported getting six to eight hours nightly. Just 20 percent slept eight or more hours each night.
As sleep-deprived adults so often do, tired teens reached for caffeine to keep them awake. Only 27.5 percent of the teens drank less than 100 milligrams of caffeine daily, or about the equivalent of one espresso.
Eleven percent drank the equivalent of more than four espressos daily. And, because many schools limit the sale of energy drinks, teens often got the bulk of their caffeine dose after 3 p.m., which Dr. Calamaro says could definitely disrupt sleep.
"Parents and teens need to recognize that energy drinks like Red Bull or Monster are not without side effects," says Dr. Calamaro.
Both Dr. Calamaro and Dr. Pletcher recommend that parents limit technological devices in the bedroom. Do not, for example, allow your child to sleep with his or her cell phone next to the bed. Get it out of the bedroom instead.
Dr. Pletcher says that teens need to practice good sleep hygiene, just like adults, and be encouraged to have a regular routine around bedtime.
"Shut down the computer and cell phone well before bedtime and do activities that are calming before bed," he says.
Always consult your physician for more information.
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If you experience difficulty falling asleep, staying asleep, or enjoying a restful night's sleep, you may be suffering from insomnia.
Insomnia is defined as the perception or complaint of inadequate or poor-quality sleep because of difficulty falling asleep, waking up frequently during the night with difficulty returning to sleep, waking up too early in the morning, or non-refreshing sleep.
Insomnia is a common symptom in the US. The Institute of Medicine estimates that between 50 and 70 million Americans have chronic sleep problems.
Insomnia may be caused by many factors, including stress, depression, anxiety, physical illness, caffeine intake, irregular schedules, circadian rhythm disorders, drugs (including alcohol and nicotine), or occasional or chronic pain.
Symptoms include daytime sleepiness, low energy or fatigue, anxiety or frustration about sleep, attention, concentration, or memory problems, or waking up tired or in pain.
Guidelines that may help sleep problems include:
- Get up about the same time every day.
- Go to bed only when you are sleepy and get out of bed when you are awake.
- Establish pre-sleep rituals, such as a warm bath, a light bedtime snack, brushing teeth, putting on bedtime clothing or 10 minutes of reading.
- Exercise regularly. If you exercise vigorously, do this at least three to six hours before bedtime. Mild exercise - such as simple stretching or walking - should not be done closer to bedtime than four hours.
- Maintain a regular schedule. Regular times for meals, taking medications, doing chores, and other activities help keep your "inner clock" running smoothly.
- Avoid anything containing caffeine within six hours of bedtime.
- Avoid falling asleep in front of the television.
- If you take naps, try to do so at the same time every day. For most people, a short mid-afternoon nap is most helpful.
- Reduce evening light exposure by turning off bright lights. This may help cue the body and mind for sleep.
- Expose yourself to light (through windows or a timed lamp) 30 minutes before waking to prepare for getting out of bed.
- Make your bedroom cool, dark, and quiet. If possible, remove non-sleep related items such as televisions or computers so that the room is associated only with sleep.
Always consult your physician for more information.
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